The vegetarian diet is a natural for promoting healthful weights. It is less calorie-dense and more nutrient-dense than typical North American diets.
The average North American non-vegetarian consumes 10-15 grams of fiber a day. Current recommendations are 27-40 grams a day. Vegans meet and exceed recommended intakes, averaging about 40-50 grams of fiber a day. Fiber increases food volume without adding calories. It also helps speed food through the digestive system, resulting in moderately reduced energy absorption.
Carbohydrates are a benefit to our nutrition unless we first refine them. Carbohydrates enhance the synthesis and release of serotonin, which in turn suppresses further cravings, leading to better portion control. Vegans eat about 55-65% of their calories as carbohydrates, most of which is unrefined, while non-vegetarians generally eat less than 50%, much of which is refined.
Vegetarians eat less fat, which may prove advantageous for weight control. Evidence suggests that people eat a larger quantity of food when provided with high-fat meals than they do with low-fat meals. Fat is more than two times more concentrated in energy than carbohydrates or protein (110 calories per tablespoon vs. 40 calories for carbohydrate or protein). Thus, very modest portions of high-fat foods can be very energy dense.
Consider making vegetables, fruits, legumes, whole grains, and small amount of nuts and seeds the foundation of your diet. Select a wide variety of fresh, whole foods, processed without added fat, sugar or salt. Minimize your use of refined and processed foods.
Go for whole grain; avoid refined grain products. Best choices are intact grains such as millet, quinoa, barley, brown rice, oats. Good choices are whole grain bread, cereal, or pasta. Look for bread with whole grain flour as the first ingredient and at least 3 grams of fiber per slice. Poor choices are refined grains (white bread products, white pasta, and white rice. These foods contribute to overeating and poor nutrition. (Consume 5 to 7 servings per day of the best and good choices)
Vegetables offer the most nutrition for the least calories. You can pile them on. Including large servings of vegetables at mealtime makes you feel like you've eaten a big meal, even when your caloric intake is quite moderate. Stick with fresh vegetables when you can. Raw vegetables are especially filling and loaded with phytochemicals and other protective dietary components.
Grill or roast vegetables with little or no oil for intense flavor. Stir fry using only a few drops of oil with fresh garlic. (3 0r more servings per day)
Fruit is wonderfully sweet and contains almost no fat and is loaded with vitamins, phytochemicals, and fiber. Include a wide variety of fruit in the diet because their calorie and nutrient content varies considerably. Go for whole fruit instead of juice. It is more filling and takes longer to eat. (3 to 5 servings per day)
Low calorie sources for calcium are green vegetables from the land and the sea such as, bok choy, collards, kale, broccoli, and certain seaweeds. Other excellent choices are calcium-fortified non dairy beverages and calcium-fortified orange juice. Add calcium-rich greens or seaweeds to salads, patties, potatoes, soups, casseroles, and pasta dishes. It is suggested we use calcium-fortified soymilk on cereal and in cooking. Use smaller portions of high-fat calcium choices such as tofu, almonds, and tahini if you want to avoid weight gain. (6 serving per day)
Whole legumes are more nutrient-dense (more nutrients per calorie) than the higher-fat bean alternates such as nuts and their butters. They are loaded with fiber.
Omega 3's and vitamins and B12 and D. Omega -3 fatty acids-The best choices are whole foods such as walnuts, flaxseeds, and greens. If using oil in salad, use flaxseed oil. Most people can meet their omega-3 needs with only a teaspoon.
Vitamin B12-Use fortified foods such as Red Star Vegetarian Support Formula nutritional yeast or supplements.
Vitamin D-You need 10- to 15 minutes of warm sun per day or sufficient vitamin D from fortified foods or supplements.
If you are interested in a healthy meal plan consisting of this style of nutrition, please consult me.
Recommended reading: Becoming Vegan by Brenda Davis and Vasanto Melina. Rawsome! by Brigitte mars.
The average North American non-vegetarian consumes 10-15 grams of fiber a day. Current recommendations are 27-40 grams a day. Vegans meet and exceed recommended intakes, averaging about 40-50 grams of fiber a day. Fiber increases food volume without adding calories. It also helps speed food through the digestive system, resulting in moderately reduced energy absorption.
Carbohydrates are a benefit to our nutrition unless we first refine them. Carbohydrates enhance the synthesis and release of serotonin, which in turn suppresses further cravings, leading to better portion control. Vegans eat about 55-65% of their calories as carbohydrates, most of which is unrefined, while non-vegetarians generally eat less than 50%, much of which is refined.
Vegetarians eat less fat, which may prove advantageous for weight control. Evidence suggests that people eat a larger quantity of food when provided with high-fat meals than they do with low-fat meals. Fat is more than two times more concentrated in energy than carbohydrates or protein (110 calories per tablespoon vs. 40 calories for carbohydrate or protein). Thus, very modest portions of high-fat foods can be very energy dense.
Consider making vegetables, fruits, legumes, whole grains, and small amount of nuts and seeds the foundation of your diet. Select a wide variety of fresh, whole foods, processed without added fat, sugar or salt. Minimize your use of refined and processed foods.
Go for whole grain; avoid refined grain products. Best choices are intact grains such as millet, quinoa, barley, brown rice, oats. Good choices are whole grain bread, cereal, or pasta. Look for bread with whole grain flour as the first ingredient and at least 3 grams of fiber per slice. Poor choices are refined grains (white bread products, white pasta, and white rice. These foods contribute to overeating and poor nutrition. (Consume 5 to 7 servings per day of the best and good choices)
Vegetables offer the most nutrition for the least calories. You can pile them on. Including large servings of vegetables at mealtime makes you feel like you've eaten a big meal, even when your caloric intake is quite moderate. Stick with fresh vegetables when you can. Raw vegetables are especially filling and loaded with phytochemicals and other protective dietary components.
Grill or roast vegetables with little or no oil for intense flavor. Stir fry using only a few drops of oil with fresh garlic. (3 0r more servings per day)
Fruit is wonderfully sweet and contains almost no fat and is loaded with vitamins, phytochemicals, and fiber. Include a wide variety of fruit in the diet because their calorie and nutrient content varies considerably. Go for whole fruit instead of juice. It is more filling and takes longer to eat. (3 to 5 servings per day)
Low calorie sources for calcium are green vegetables from the land and the sea such as, bok choy, collards, kale, broccoli, and certain seaweeds. Other excellent choices are calcium-fortified non dairy beverages and calcium-fortified orange juice. Add calcium-rich greens or seaweeds to salads, patties, potatoes, soups, casseroles, and pasta dishes. It is suggested we use calcium-fortified soymilk on cereal and in cooking. Use smaller portions of high-fat calcium choices such as tofu, almonds, and tahini if you want to avoid weight gain. (6 serving per day)
Whole legumes are more nutrient-dense (more nutrients per calorie) than the higher-fat bean alternates such as nuts and their butters. They are loaded with fiber.
Omega 3's and vitamins and B12 and D. Omega -3 fatty acids-The best choices are whole foods such as walnuts, flaxseeds, and greens. If using oil in salad, use flaxseed oil. Most people can meet their omega-3 needs with only a teaspoon.
Vitamin B12-Use fortified foods such as Red Star Vegetarian Support Formula nutritional yeast or supplements.
Vitamin D-You need 10- to 15 minutes of warm sun per day or sufficient vitamin D from fortified foods or supplements.
If you are interested in a healthy meal plan consisting of this style of nutrition, please consult me.
Recommended reading: Becoming Vegan by Brenda Davis and Vasanto Melina. Rawsome! by Brigitte mars.
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